VanderTri.com

This is my hill.  We have a complicated relationship, a complicated mix of love and hate.  I hate running up and down it over and over again but I love the result.

I'll run up and down over and over again, week after week as I'm building towards my key races of the season.  I swear at my hill some times, I praise it some times, I wish it wasn't so long some times and sometimes I just don't know if I can make it to the top but I do, over and over again. 

So go find your own hill.  Love it, hate it but do it and you'll find speed, power and strength you never knew you had.

My recovery from Ironman Coeur d'Alene is just about over and time to start getting back into something that resembles training again. 

It was nice not having to think about the workout after work every day, watching the World Cup, Wimbleton and the Tour.  Enjoying some good food and libations.  Spending time with family and friends watching fireworks, having beach camp fires, looking for shells, riding the ferries to the islands. 

Now it's time to get back to it, focus on the next 89 days.  Sounds like a long time but it's really not that long.  Coach and I have a strategy and a plan to continue to improve my weak spots and build on where I'm strong.   A race and event schedule has been put together and now I just need to go execute. 

I've got two key races between now and Kona.  A sprint  called Beaver Lake Tri which was my first triathlon 5 years ago (it was a comedy of errors).  It's a special race as Beaver Lake is the lake I grew up living on and living in and around so it's always a bit like coming home and has a familiar feel to it.  It also features a hill on the bike which is my nemesis.  It's less than 2 miles long but features a brutal false flat which looks like it's not more than 1% but in reality it's 5% and then it kicks up to around 10%, it just kills me, but I always look forward to riding it whether it's in training or racing.

The other race is the Grand Columbian Half Iron.  This was my second triathlon 5 years ago and I blew up on the run big time (you can prevent this by actually drinking on the bike).  It's a tough race with a bike that features nearly 5K of climbing on the bike and 1.2K of that come from mile 1.5 to 3.5 with a climb that has spots that hit nearly 20% grade.  Once you survive the bike then you get to run in the sauna below the Grand Coulee Dam.  I've yet to put it all together at this race and I'd like to this year.  It also usually draws many of the top triathletes from Washington and British Columbia.

I'm off to finish up some work at my day job so I can get out for my run this evening. 

It's been a while since I last posted.  Works been busy, life's been busy but I'll be back posting more frequently. 

Just a short little note about Kona.  Last week I went and raced in Kona at the Hawaii 70.3 race and got my Kona slot finishing 24th overall and 3rd in my age group (thanks to 2nd place for having already qualified). 

Just a note even if you finish 5th, 10th or 20th in your age group at a 70.3 or Ironman race and you want to go to Kona or Clearwater for the respective world championships stick around until the very end of the slot roll down.  Why?  You never know what might happen.  One of the athletes I coach raced at Eagleman 70.3 this weekend which had slots for Kona.  He stuck around the roll down and when they determined that in one of the senior age groups no one was claiming the slot it rolled to his age group (by virtue of it being the biggest age group) and no on else from his age group was still around so he got the slot finishing 14th in his Age Group.  Congrats James!!!  The morale here is you never know so stick around.

Finally I'm in my final prep for Ironman Coeur d'Alene in less than two weeks and beginning my slow taper to the race.  Looking forward to going and racing with the pressure off. 

OK....I admit it I love technology.  I can try and deny it but I can't.  I work for a technology company and I compete in a sport where everyone thinks techology will give them an edge.  Lighter shoes, power meters, carbon fiber bikes, deep dish carbon wheels, aero drink bottles, high tech fabric race suits, speedsuits for swimming, HR monitors, GPS gizmos and the list goes on.  I've bought most all of them.

Although lately I've tried to hold back on my technology purchases, aside from the fact I pretty much already own everything I've found that hard, smart training does more for you than any technology.  

However I did breakdown recently and purchase some new training technology.  A new watch...yep a watch...well a swim training watch.  Now how is this watch different from the literally 6 other watches that I have, well let me tell you.

This watch was created just for swimming.  It's really more of a swim computer than a watch (however it does tell time and I think it might have an alarm as well).  So what does it do.  

When you get ready to do a swim workout you simply hit start and swim, when you get done with your  interval (lets say 100 yards, it will allow you to set either yds or meters) you hit the start button again and it reads this as a pause (or rest) in the workout (you also need to do this when doing kick with the paddle board or breast stroke) and when you're ready to start your next interval you just hit start again.  Pretty cool huh?  Ahhh, now for the cool part.  The watch will capture how long your interval took (time split), number of lengths of the pool for the interval, yards or meters, your pace (pace/100), your average number of strokes per length and your efficiency (I haven't quite figured this one out yet).  Here's the crazy part it really works.

It uses an acelerometer to measure the strokes and that's about as far as I've gotten in understanding the technology but the damn thing is accurate.  I swam 4100 yds the other day, when I got done I went back to scroll through my intervals to log my workout and I found that it only logged 3800 yds.  Great it doesn't work, then I remembered I had done 200 yds of kick drills and 100 of breast stroke with the watch on pause (it doesn't count that yardage of the workout but does count the time in as part of the total time working out).  It really did work.  What I really love is the stroke count feature.  My average strokes per 25 yds is 9 strokes, no counting just swim.

I have only complaint is that it's very difficult to see the screen when swimming if you want to check splits in an interval (say your 100 split or 200 split in a 400), but I've found that most watches are difficult to see.  The other complaint is that when you finish your interval when you hit start to begin your rest period it doesn't display for a moment your lap split so getting real time splits is difficult. 

Otherwise it's totally cool.

I don't like change well at least when it comes to my running shoes.  For the past 18 years I've been in love with one shoe the Asics Kayano.  I've tried other shoes but usually I know within a couple runs whether or not a shoe is for me.  No this isn't going to be a story about me giving up my shoes because barefoot running is the magic pill that makes you faster, sorry I don't buy it.  I do believe that some barefoot running is a valuable part of training but I won't be the guy I say two weeks ago on my long run plodding along in complete bare feet in 40 degree weather, rain on a paved trail, c'mon really.  No this is about finding a great new shoe.

Last year I tried the KSwiss K Ona lightweight trainer as my long course triathlon race shoe (again after only racing in one shoe for years the Asics DS Trainer) and I immediately fell in love with the shoe.  After that I decided to try the KSwiss Mi Soul as an everyday training shoe and for me this was a miss it just didn't feel good so I've shyed away trying any other new shoes.  A couple weeks ago I was browsing the KSwiss site and decided to order a pair of the Konejo II and it was love at first run. 

The KSwiss shoes fit very much like Asics in fit (however they run bigger than Asics, I wear a 9.5 in Asics and 8.5 in KSwiss).  This shoe just feels great, a perfect mix of stability and cushioning.  It's got a little more cushioning than the Kayano which I like. 

I've only got 50 miles on this first pair so I don't know how they'll wear so we'll see how that goes.  I know within about 5 miles how many miles I can get out of a pair of the Kayano's.  The only complaint I have so far about the KSwiss in general is that for those of us that live in cool climate locations this shoe is very ventilated which makes them bordering on cold on cool days but that will be a blessing in those sizzling days of summer here in the Northwest.

I have to say KSwiss has made a huge splash with their running shoes in just a couple years and I'm definitely becoming a fan and may have a new shoe love.

I love surprises.  When I came home last night I found a big surprise box from GU on the front step.  My friends at GU rock!!!

Water bottles, visor, boxes of GU Chomps (Blueberry POM and Strawberry), GU gels (Blueberry POM, Jet Blackberry and Plain), GU Brew Electrolyte (Blueberry POM and Orange) and GU Brew Recovery (Pineapple Orange).  They totally set me up.  Having great nutrition and hydration is critical to getting the most of yourself in training and racing.

I'll share some of my secrets to hydration and nurtrition and the mistakes I've made along the way later this season so stay tuned.

Can't wait to race wearing that new visor this season!!!

I know, I know, where have I been.  Well to be frank I've been busy.  Busy with work, busy with life and well busy with work.  I have still bee working out and am now beginning to kick off my serious training for 2010.

Just to recap 2009 was going great until a bike crash at 110 miles.  This was followed by 6 weeks of recovery and then catching a cold which frankly turned into a some nasty virus that hung on until mid January. 

Finally things have turned.  I'm finally feeling like myself again and my training is reflecting that.  I have to admit I was beginning to wonder if I'd get back to that fit feeling well I'm there and frankly I really haven't started the serious stuff yet which has me feeling confident heading into the season.

So what's on the plan for 2010.  A couple half marathons to get the season started and test out my fitness.  My first race of the season will in Kona after a big training week at Ironman 70.3 Hawaii.  Then 3 weeks later I'll be hittig my "A" race at Ironman Coeur d'Alene.  After that I'm considering a trip east to Whirpool Steelhead 70.3 in Michigan, Beaver Lake Sprint and the Grand Columbian Half Iron and with a little luck and hard training a return trip to Kona in October. 

For the time being however it's just one workout at a time. 

Tonight on my run I was taken back in time.  Back to a time when things were simpler when there weren't fancy fabrics, watches that tracked everything from HR to pace to distance, to a time when I ran just for the joy of it, for the love of it. 

Yes I trained and I raced, but at the heart of it I just enjoyed running whether it was a long easy run, racing the boys on the trails in the fall getting ready to do battle on the cross country course, or hammering around the track trying to find that elusive speed to fly around the track.

I always loved finding the flow, cadence and that mental zone that you felt you could hold forever.  Everything would be perfect.  I'll be honest I've been struggling finding my groove on the run since the bike crash at IMC over 2 months ago but I have kept at it knowing that things would come around.

I'm not sure what it was about tonight.  It wasn't an easy run, it was over an hour of running with 40 minutes at tempo, with the second half harder than the first. I didn't feel particularly loose as I started the run.  It might have been the last gasp of fall in the air.  The fall has always been my favorite time of year to run, there's a cripsness in the air, leaves rustling on the ground and the twilight seems softer.  It might have been watching the NYC Marathon and feeling that fire again as the Americans more than held their own in the race. Meb, Hall, Magda and Ficker all inspired me with their performances.

That feeling was back tonight just the simple joy of running my heart pounding, my arms flowing, my legs lifting flowing foward lightly touching down before launcing me forward into my next stride.  I was running hard but I didn't feel it and when I ran harder I just found more flow and I just felt stronger and stronger as the run went. 

Normally my legs feel a little rough after this workout but not tonight as walked to my car in the fading light I felt loose, strong, and joyful. Like that kid who used to go out in any weather in his nylon shorts and raggedy t-shirt and just run for the love of running.

My triathlon season did not end the way I had hoped or envisioned so I decided it wouldn't be the end of my season.  I've decided to make a run at a marathon in a couple of weeks at the Seattle Marathon.  I'm still on the bike once a week and in the pool a couple times a week but my run is the focus and my fitness is coming around so I'm hoping to finish the season off with a good, honest marathon. 

My history with this race isn't great, the last time I had planned to run this marathon I was 22 and well I was fast.  I woke up on the morning of the race and my father and I stared out the window at the rain drops bouncing off the ground they were so big an it was raining that hard.  I looked at my dad and said "I don't think these are the conditions I want to race my first marathon in" he winked and said simply "good, I'm going back to bed" and with that he did.  It rained like that all day and I didn't race.  I've alway regretted that decision as a month later I ran a 10 miler in 51 minutes and won by 14 minutes, like I said I used to be fast, today I'd blow a gasket if I ran one mile that fast (if I could).  My re-entry into the marathon distance wouldn't happen for another 9 years and I had lost that edge, the fitness and speed.  So I have no plans of backing down I'm going to go out on November 29th and run for the love of it.

I step through the door of the plane and onto the jetway stairs and the humidity and and smell of jet fuel and pungent humidity and earth hit me.  I'm back in Hawaii, Kona to be specific.  It wasn't the way I wanted to arrive, no bike case, no urgency to acclimate to the heat and humidy, or register for a race.  I was unsure about how the week would play out for me as I wasn't there to race as I had crashed on the bike at Ironman Canada just 5 weeks before and was still recovering.

In the end it was a great week.  I had no workout schedule no place I had to be and day 2 on the island I came down with a sore throat (all the better I wasn't racing).  This year my girlfriend and I stayed at the Kona Reef which is just about 1 mile south of the Kailua pier on Ali'i Drive.  A perfect location for getting into the village of Kona, and to Lava Java for yummy coffee and great food without getting in the car.

The first day arriving on the island I got checked into my condo at the Kona Reef.  The Kona Reef although an older condo is a nice facility.  My specific condo wasn't the greatest as it was next to the road, had no A/C and was a little run down but it was all we needed.  I think the units further from the road and facing the water would be great.  The pool and pavilion area by the pool were very nice and relaxing and popular with the guests.  After getting settled a bit I headed out for an
late afternoon run.  In a word it was HOT (and humid).  I've still been recovering from the bike crash and that combined with the conditions made it a tough run but it was a good 8 miles and a good way to hit the island.

The first morning there I walked down to the pier first thing in the morning for a little morning swim on the Ironman course.  I was suprised by the number of people out swimming.  Although it was just a casual swim morning it felt like race morning bumping and dodging swimmers left and right.  It's always a great place to swim, getting to cruise through the warm water over the reef with the fish and turtles.  After that I headed over the the center of the food universe during Ironman week in Kona, Lava Java.  This place has a line out the door the week of Ironman from the moment they open until they close at night. My favorites at Lava Java, Breakfast Burrito, Cinnamon Roll, and the Fish Tacos!!!

My girlfriend and I spent the rest of the week, swimming, eating, running and doing a little outrigger paddling and watching the Ironman freakshow which starts before sunrise each morning on Ali'i drive and contines well past dark with athletes of all description running and riding in all manner of clothing.We hit the Ironman Expo one day and I have to say it's far better than any of the other race expos.  Everyone is giving stuff away.  The haul this year visor, arm coolers, compression calf sleeves, multiple t-shirs and a pair of shoes.  It was also great to get the chance to make some more contacts with clothing and equipment manufacturers.  Gotta keep working for some sponsors and supporters. 

Race morning it was nice not having to get up in the middle of the night.  We got up and rolled down to Lava Java to get coffee, breakfast and watch the swimmers cruise by.  We then headed back to our condo to get our cruiser bikes and headed up to Kuakini Hwy to watch the out and back section of the bike.  Then we headed back to get a little snack before heading out to the Queen K.  We set up shop at mile 110 of the bike and mile 12 and 23.5 of the run.  We made friends with the police who were on intersection duty and they were gracious enough to share their sun tent with us as well as their camp chairs and food and drink.  It was hot, I mean really hot on the Queen K but was a great spot to watch the race. 

Our spot was great for getting up close to the race.  As the leaders came through 110 miles on the bike Lieto was leading by a whole lot, six minutes over the next guy and 12 minutes over the main group of contenders.  My thought was maybe this is a big enough lead for Chris to hold off the great runners as has been working hard the last few months on his running, unfortunately it takes more than a few months to make that kind of improvement in your run.  Of the contenders Alexander, Colucci, Twelsiek, Al-Sultan, McKenzie, and Raphael looked good at this point on the bike.  Not looking so great included Stadler, Macca, Llanos, Bozzone and Potts.  On the womens side well let's face it it was Wellington crushing all the other women and lots of the men, she looked effortless at 110 miles. 

The real telltales were to come on the run you can tell a lot about someone by looking into their eyes at this point of the run.  Like a mirage arising from the heat of the Queen K, Lieto materialized in the distance.  As he rolled by you could see his stride was still strong and he was sharp and focused.  It wasn't long though and the hunters were coming by Raelert and Alexander were flying and in perfect stride and had closed Lieto's lead to 6 minutes.  My guess was by the time they would come back by Lieto would no longer be leading.  Next came Macca and he didn't look good, he looked cooked and I would guess his day was done.  Next Llanos and Potts came by and they didn't look great either.  The Queen K was cooking everyone.  Then came the women well....woman.  Chrissie look solid but not great.  Berasategui, McGlone looked ok but the one that really impressed was Mirinda Carfrae she looked great and was really flying in the end she would run a new marathon record of 2:56:51 which would be the 9th fastest run of the day overall. 

Soon the leaders were coming back and headed for home.  As I had expected Lieto had surrended the lead but not without a fight.  Alexander was first to come along and he was still running strong.  Next came Lieto, he was holding on but it was ging rought at this point.  In third was Raelert and he looked pretty solid all things considered and then to my suprise came Macca, back from the brink.  Most of the other runners coming didn't look great except for Potts who still looked pretty solid.  Finally came Wellington she was still moving but you could tell she was hurting at this point she wasn't her bouncy, energetic self anymore but she still had a 20 minute lead so unless she stopped she had the race sewn up with only 2.5 miles to go.

We headed back to town after Wellington as it was hot out there on the Queen and we needed a break and some food.  Later that evening we headed down to the finish line to watch some of the finishers.  If you've never spent some time at the finish line of an Ironman you should.  It's an emotional experience to watch these individuals who have suffered through the one of the toughest days of their lives.

I came away with a renewed energy for the Ironman and I'm sorting out my options for 2010.  I'll keep you posted on the plans and developments for next season.